Movement Monday: Renegade Row

Learn more about the renegade row, including a demo & sample workout!

Hey friends! I hope you had a fantastic weekend! Juno and I spent the weekend with my momma, who came to visit. It was her first time in Austin, and it was so amazing to have her. Sad to see her go today but am looking forward to her next visit!!

It’s that time of the week again: movement Monday!

One of the most frequent comments I’ve been hearing from women around me is that it can be very hard to fit exercise into their daily routines. I want to help.

Each week, I profile one awesome exercise, explain why I love it, show some demos, and share a sample circuit you can throw into your day. Each movement will either be bodyweight or only require dumbbells. If there is an exercise you would like to see profiled, let me know in the comments below.

This week, I’m profiling the renegade row.

Why I love it

This movement combines a plank, one of the best ways to activate your entire core, with a row to target your back. These two moves will work your entire body, if done correctly. Every time I do renegade rows, they get my heart rate up and leave me pooped.


Important cues:

  • Bracing your core (pull belly button to your spine, squeeze your bum, push your heels towards the wall behind you), come up into a plank position, holding a dumbbell in each hand. Do not let your butt lift up in the air–think straight line from your neck to your heels. In my demo, I’m thinking my bum should have been lower!
  • While maintaining the plank position, row one dumbbell, keeping it skimming your rib cage.
  • Lower the weight and repeat on the other side.

Regression options:

  • Take the plank from your knees.
  • Eliminate (or reduce) the weight of your dumbbells.

Progression options:

  • Add a push up between rows.
  • Lift the opposite leg when rowing (row left, lift right leg).

Sample circuit

Today’s workout is a different style than I’ve posted in a while but it’s super fun. It’s called an “EMOM” or “every minute on the minute.” You will set a timer to ping every 60 seconds. When the timer goes off, you perform the allotted number of reps for exercise, rest until the next ping, and start with the next exercise in the list. Aim to repeat three times through! Email me if you have questions!

Upper Body + Abs EMOM

What’s one movement you would like to know more about?

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